Healthy and Simple Recipe: Poke Bowl

 

These days, super bowls are so big. Many people are looking for healthy and simple meals for every day. And there are loads of recipes for healthy smoothies, snacks, meals, etc..

Today, we are about to introduce the Poke bowls, which will make you keep the new year's resolution. Poke is a raw fish salad served as an appetizer or sometimes as a main course in Hawaiian cuisine. But the traditional poke seasonings have been heavily influenced by Asian cuisines. That's why the Poke recipes include soy sauce, rice vinegar, and sesame oil.

<Traditional Poke>

Traditional Hawaiian poke may consist of cubed raw fish, Maui onions, Limu (algae), soy sauce, green onions, or sesame oil. Some of the more contemporary variations can also include seaweed, Roe (fish eggs) wasabi, dried or fresh chilli, toasted macadamia nut, Furikake and can be served alone or on top of a bed of white rice, pineapple, Sushi-meshi (seasoned rice) or red cabbage. The possibilities for variation are endless, however, what gives Poke its name is the tuna used.

This time, we have tried the 4 different Poke bowls in a modern way, easy and simple. There are "Salmon Bowl", "Chicken Bowl, Bean Bowl, and Avocado Bowl. All of recipes are very simple to make, easy to find the ingredients, healthy and savoury. We think you would like to try these in every day because it's super easy but really delicious! Also, you can play with various fish, meats, and vegetables, which is fresh and local and that will be more delicious and healthy. Hope you all enjoy the healthy bowls!

<Salmon Bowl>
Ingredients
Serves 1
Cooked rice 100g
Salmon 110g
Red Onion 30g
Avocado 1/2
Cherry Tomato 4
Carrot 30g
Sweet Corn 2tbsp
Red Pepper 30g
Broccoli 30g
For the Marinade
2tbsp Soy Sauce
1tbsp Xylitol Sweetener
1tbsp Rice Vinegar
1tbsp Mirin (Rice Wine)
1tbsp Sesame Oil
10g Ginger

Methods
1. Chop the salmon into 3cm chunks and slice the onions thinly, and place in the empty bowl.
2. Put all the ingredients of marinade into the salmon bowl, mix well with the spoon, and refrigerate for 30 minutes (at least for 15 minutes).
3. Prepare the cooked rice and julienne all the vegetables in a proper size of your bowl.
4. Place the rice in the bowl, prepared and arrange the vegetables and marinated salmons beautifully or just the way you want.
5. You can add more marinade sauce if you need.
6. Enjoy!

<Chicken Bowl>

Ingredients
Serves 1
Cooked rice 100g
Chicken Breast 120g
Avocado 1/3
Carrot 30g
Sweet Corn 2tbsp
Red Pepper 30g
For the Sauce
3tbsp Mayonnaise
1tbsp Rice Vinegar
Pinch of Salt
2 Cloves Garlic
10g Ginger
1tsp Sriracha Sauce
1tbsp Chopped Spring Onion
1tsp Lime Juice

Methods
1. Chop the chicken breast into 3cm chunks and grill with olive oil and a pinch of black pepper and sea salt
2. Prepare the cooked rice and julienne all the vegetables in a proper size of your bowl.
4. Place the rice in the bowl, prepared and arrange the vegetables and grilled chicken breasts beautifully or just the way you want.
5. Mix all the ingredients for sauce and end with the layer of sauce on the top of the bowl.
6. Enjoy!


<Bean Bowl>

Ingredients
Serves 1
Cooked rice 100g
Chick Pea, Black Bean, Red Kidney Bean, 40g each
Carrot 30g
Red Pepper 30g
Broccoli 30g
For the Sauce
1tbsp Soy Sauce
1tbsp Oyster Sauce
1tsp Sesame Oil

Methods
1. Drain all the canned beans and toast lightly if you want to serve warm.
2. Prepare the cooked rice and julienne all the vegetables in a proper size of your bowl.
4. Place the rice in the bowl, prepared and arrange the vegetables and beans beautifully or just the way you want.
5. Mix all the ingredients for sauce and end with the layer of sauce on the top of the bowl.
6. Enjoy!

 

<Avocado Bowl>

Ingredients
Serves 1
Avocado 1
Mozzarella 85g
Cherry Tomato 85g
Pinch of sea salt and black pepper
Balsamic Glaze (or balsamic vinegar)

Methods
1. Scoop out the avocado, leaving a small border. Dice avocado and set aside.
2. In a large bowl, toss diced avocado with tomatoes and mozzarella.
4. Season those with a pinch of sea salt and black pepper and mix well.
5. Stuff the avocado bowl with the mixture and serve with the balsamic glaze or balsamic vinegar.
6. Enjoy!


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